Simple Stretching: Caring for Your Body After a Long Shift
Fordham Institute Inc. • July 29, 2025
Caregiving takes strength—not just emotionally, but physically too. Whether you're assisting with mobility, standing for long periods, or moving equipment, your body is constantly working. As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), taking care of your own physical health is just as important as caring for your clients.
At Fordham Institute Inc., we encourage our students and graduates to build wellness into their routines. One of the simplest and most effective ways? Stretching.
Even a few minutes a day can ease tension, prevent soreness, and help you feel refreshed for your next shift.
Why Stretching Matters for Caregivers
- Reduces muscle fatigue and soreness
- Improves posture (especially important if you're on your feet all day)
- Increases flexibility and mobility
- Helps prevent workplace injuries
- Gives you a mental reset and stress relief
You don’t need a gym or fancy equipment—just a quiet space and a few minutes.
Easy Stretches to Try After Work
(Always listen to your body. If something hurts, ease up or stop.)
1. Neck & Shoulder Roll
Release tension from looking down or carrying items.
- Gently roll your shoulders backward 5 times, then forward.
- Drop your chin to your chest and slowly roll your head side to side.
2. Upper Back Stretch
Perfect after long hours of standing.
- Clasp your hands in front of you, round your shoulders, and push forward.
- Feel the stretch between your shoulder blades. Hold for 20 seconds.
3. Standing Hamstring Stretch
Eases tightness in the legs.
- Place one foot forward with the heel on the ground, toes up.
- Lean slightly forward from the hips (not your back) until you feel the stretch. Switch sides.
4. Calf Stretch
Helps if you’ve been walking or lifting all day.
- Stand facing a wall. Step one foot back, heel flat on the floor.
- Bend the front knee and press into the wall until you feel a stretch in the back leg.
5. Foot Roll (Bonus Tip)
Use a tennis ball or water bottle to roll under your feet.
- Great for tired arches and keeping foot muscles healthy.
Tips to Make It a Habit
- Stretch right after your shift or shower
- Set a phone reminder
- Keep a yoga mat or towel nearby
- Even 5 minutes makes a difference!
Your Body Deserves Care Too
As an HHA or CNA, you're constantly giving—lifting others, standing strong, and walking many steps in a day. Stretching is a small act of self-care that helps you stay well and strong for the important work you do.
🌐 Visit www.FordhamInstitute.com to explore upcoming HHA and CNA training classes.
Because when you feel good, you care better—and that starts with caring for yourself.
Caregiving is powerful work—but let’s be honest, it can also be exhausting. Whether you’re a Certified Nursing Assistant (CNA) or Home Health Aide (HHA), the long hours, emotional energy, and constant responsibilities can sometimes lead to burnout. It’s more common than you think—and nothing to be ashamed of. At Fordham Institute Inc., we believe in supporting the whole caregiver, not just the professional. If you’re feeling drained, here’s how to recognize burnout and take steps to reset before it overwhelms you. 1. Recognize the Signs Early Burnout isn’t just “feeling tired.” Some early red flags include: Constant fatigue, even after resting Dreading your shift Feeling emotionally numb or irritated Loss of motivation or focus Physical symptoms like headaches or stomach issues If this sounds familiar, your body and mind are asking for a pause—not a breakdown. 2. Take a Self-Check Moment Ask yourself: When was the last time I did something just for me? Am I saying yes too often when I want to say no? Do I feel supported—or stretched too thin? Self-awareness is the first step to self-care. 3. Find Micro-Moments to Reset You may not have time for a full day off, but even small breaks matter: Step outside for 3 minutes and breathe Listen to a calming song on the way to work Journal a few sentences before bed Enjoy your meal without distractions Burnout grows in silence. Rest grows in moments. 4. Talk to Someone You don’t have to hold it all in. Speak to a trusted coworker, friend, or counselor. Just sharing what you’re feeling can release pressure and remind you that you’re not alone. You can be strong and still need support. Both can be true. 5. Reconnect With Your “Why” When burnout creeps in, remind yourself why you started. Maybe it was to help others, create a better future, or build confidence. Reconnecting with your purpose can help reignite your passion—even if it’s just a flicker at first. 6. Know That It’s Okay to Take Breaks Breaks aren’t a luxury—they’re necessary. Whether it’s a day off, a nap, or a quiet evening without answering your phone, allow yourself to rest. You don’t have to earn it. You need it. You Deserve to Feel Good Too Caregiving is a profession of heart, but your heart needs care too. If you're feeling burnt out, it's not weakness—it's a signal that you're human. And at Fordham Institute Inc., we stand behind every HHA and CNA who gives so much of themselves each day. 📞 If you're looking to begin or refresh your caregiving journey, call 718-480-1804 You give care. You deserve care. Never forget that.
As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), your day starts early—and often moves fast. You’re responsible for others’ well-being, safety, and comfort. But before you step into that important role, it’s just as important to take care of yourself. At Fordham Institute Inc., we believe that how you start your morning can shape how the rest of your day unfolds. Even if you only have 15 minutes before your shift, you can create a routine that sets the tone for a calm, confident, and productive day. 1. Wake Up 15 Minutes Earlier (Just for You) Even if you already wake up early, giving yourself just 15 quiet minutes—before the rush—can make a big difference. Use this time for something grounding: Stretching Deep breathing Listening to music Saying a quick affirmation (“Today, I am calm and capable.”) Starting your day in peace helps you carry that peace into someone else’s. 2. Hydrate Before You Caffeinate Before you reach for your coffee or tea, drink a glass of water. Overnight, your body becomes dehydrated, and water helps wake up your brain, improve digestion, and boost your energy naturally. Tip: Add lemon or cucumber slices for a refreshing boost! 3. Eat Something Nourishing Long shifts require fuel. You don’t need a fancy breakfast—just something that gives you lasting energy and avoids sugar crashes. Try: A boiled egg and whole grain toast Oatmeal with fruit Greek yogurt with nuts Even a quick smoothie can give you the nutrients your body needs to take care of others. 4. Pack Smart the Night Before If you’re rushing in the morning, it’s easy to forget things. Pack your work bag at night with: ID badge and keys Reusable water bottle Healthy snacks Hand lotion or sanitizer Comfortable shoes (if not already worn) Having everything ready saves you time and stress. 5. Set an Intention for the Day Before heading out, take a deep breath and choose a thought to carry with you: “I will do my best today.” “My work matters.” “I am calm, prepared, and present.” This mental reset helps you walk into your shift with purpose and confidence. A Strong Morning Makes a Stronger You You take care of others all day long—but your well-being matters too. By creating a morning routine that centers you, you’ll find yourself feeling more balanced, less rushed, and better equipped to give the care your clients deserve. 📞 Ready to start your caregiving journey with confidence? Call 718-480-1804 to learn more about our HHA and CNA classes. Because when caregivers feel strong, supported, and centered—everyone benefits.
Being a caregiver—whether as a Home Health Aide (HHA) or Certified Nursing Assistant (CNA)—might seem like a job filled with routines. You help clients bathe, eat, dress, and stay safe. But what many people don’t see is that behind those daily tasks lies something powerful: resilience. At Fordham Institute Inc., we’ve seen how the consistency of caregiving builds a quiet strength that transforms lives—both for the people receiving care and for those providing it. Here’s how the everyday work of caregiving actually creates extraordinary inner strength. 1. Showing Up, Even When It’s Hard Some days you might feel tired, overwhelmed, or emotionally drained—but you still show up. That act alone builds discipline and resilience. You prove to yourself over and over again that you can handle more than you once thought. 2. Staying Calm in the Chaos From unexpected health issues to last-minute schedule changes, caregiving is full of curveballs. But with time, you learn to stay calm, think clearly, and adapt quickly—skills that serve you in every part of life. Resilience isn’t about being unshakable. It’s about learning how to stay steady while things shake. 3. Finding Strength in Compassion It takes emotional strength to care for others—especially when they’re struggling. Whether you're comforting someone in pain or supporting a client through memory loss, you’re developing empathy, patience, and emotional endurance. 4. Managing the Mental Load Caregiving requires you to keep track of many things at once: medications, appointments, safety concerns, and moods. Over time, your mental stamina increases—and that mental strength spills over into how you handle your own life. 5. Finding Meaning in the Routine Everyday tasks like brushing someone’s hair or preparing a meal may seem simple—but they carry deep purpose. When you recognize that, your work takes on greater meaning. And that sense of purpose builds emotional resilience like nothing else can. Caregiving Builds More Than Careers At Fordham Institute Inc., we know our students leave with far more than a certificate. They leave with deeper emotional strength, sharper focus, and a new level of self-trust. 📞 Want to grow your skills and your confidence? Call us at 718-480-1804 Because sometimes the strongest people are the ones quietly making life better—one day, one task, one act of care at a time.